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Chase Gains

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Program Description

This is what i came up with after some research for the best split. it’s not perfect and i’m always looking to improve it but this split should effectively work on hitting every muscle group, i’ve been doing it for about 3 months now and ive seen noticeable growth in strength and size. Don’t rush the sets, control the weight so you feel the tension and contraction of the full lift.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 17, 2025 10:24
  • Last Edited
    Sep 17, 2025 11:01
Muscle Engagement
Front
Back
MuscleSet
Biceps
14.4%
Chest
14.2%
Triceps
11.8%
Upper Back
9%
Lats
8.8%
Front Delts
7.8%
Quadriceps
7.5%
Hamstrings
6.3%
Glutes
4.9%
Middle Delts
3.5%
Forearms
3.2%
Lower Back
3%
Rear Delts
2.4%
Calves
1.9%
Abs
1.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Calf Raise (Leg Press)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Calf Raise (Leg Press)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Calf Raise (Leg Press)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Calf Raise (Leg Press)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Calf Raise (Leg Press)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Calf Raise (Leg Press)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Calf Raise (Leg Press)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Calf Raise (Leg Press)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Calf Raise (Leg Press)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Calf Raise (Leg Press)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Calf Raise (Leg Press)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Calf Raise (Leg Press)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Calf Raise (Leg Press)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Calf Raise (Leg Press)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Calf Raise (Leg Press)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Calf Raise (Leg Press)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Calf Raise (Leg Press)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Calf Raise (Leg Press)
2
-
6
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Dip (Bodyweight)
2
-
5
Chest Fly (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Drag Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Dip (Bodyweight)
2
-
5
Chest Fly (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Drag Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Dip (Bodyweight)
2
-
5
Chest Fly (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Drag Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Dip (Bodyweight)
2
-
5
Chest Fly (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Drag Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Dip (Bodyweight)
2
-
5
Chest Fly (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Drag Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Dip (Bodyweight)
2
-
5
Chest Fly (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Drag Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Dip (Bodyweight)
2
-
5
Chest Fly (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Drag Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Dip (Bodyweight)
2
-
5
Chest Fly (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Drag Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Dip (Bodyweight)
2
-
5
Chest Fly (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Drag Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Dip (Bodyweight)
2
-
5
Chest Fly (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Drag Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Dip (Bodyweight)
2
-
5
Chest Fly (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Drag Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Dip (Bodyweight)
2
-
5
Chest Fly (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Drag Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Dip (Bodyweight)
2
-
5
Chest Fly (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Drag Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Dip (Bodyweight)
2
-
5
Chest Fly (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Drag Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Dip (Bodyweight)
2
-
5
Chest Fly (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Drag Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Dip (Bodyweight)
2
-
5
Chest Fly (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Drag Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Dip (Bodyweight)
2
-
5
Chest Fly (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Drag Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Dip (Bodyweight)
2
-
5
Chest Fly (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Drag Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Cable Low Row
3
-
4
Chest Supported Row (Machine)
3
-
5
Pull-Up (Weighted)
1
-
6
Reverse Pec Deck
2
-
7
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Cable Low Row
3
-
4
Chest Supported Row (Machine)
3
-
5
Pull-Up (Weighted)
1
-
6
Reverse Pec Deck
2
-
7
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Cable Low Row
3
-
4
Chest Supported Row (Machine)
3
-
5
Pull-Up (Weighted)
1
-
6
Reverse Pec Deck
2
-
7
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Cable Low Row
3
-
4
Chest Supported Row (Machine)
3
-
5
Pull-Up (Weighted)
1
-
6
Reverse Pec Deck
2
-
7
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Cable Low Row
3
-
4
Chest Supported Row (Machine)
3
-
5
Pull-Up (Weighted)
1
-
6
Reverse Pec Deck
2
-
7
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Cable Low Row
3
-
4
Chest Supported Row (Machine)
3
-
5
Pull-Up (Weighted)
1
-
6
Reverse Pec Deck
2
-
7
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Cable Low Row
3
-
4
Chest Supported Row (Machine)
3
-
5
Pull-Up (Weighted)
1
-
6
Reverse Pec Deck
2
-
7
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Cable Low Row
3
-
4
Chest Supported Row (Machine)
3
-
5
Pull-Up (Weighted)
1
-
6
Reverse Pec Deck
2
-
7
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Cable Low Row
3
-
4
Chest Supported Row (Machine)
3
-
5
Pull-Up (Weighted)
1
-
6
Reverse Pec Deck
2
-
7
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Cable Low Row
3
-
4
Chest Supported Row (Machine)
3
-
5
Pull-Up (Weighted)
1
-
6
Reverse Pec Deck
2
-
7
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Cable Low Row
3
-
4
Chest Supported Row (Machine)
3
-
5
Pull-Up (Weighted)
1
-
6
Reverse Pec Deck
2
-
7
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Cable Low Row
3
-
4
Chest Supported Row (Machine)
3
-
5
Pull-Up (Weighted)
1
-
6
Reverse Pec Deck
2
-
7
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Cable Low Row
3
-
4
Chest Supported Row (Machine)
3
-
5
Pull-Up (Weighted)
1
-
6
Reverse Pec Deck
2
-
7
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Cable Low Row
3
-
4
Chest Supported Row (Machine)
3
-
5
Pull-Up (Weighted)
1
-
6
Reverse Pec Deck
2
-
7
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Cable Low Row
3
-
4
Chest Supported Row (Machine)
3
-
5
Pull-Up (Weighted)
1
-
6
Reverse Pec Deck
2
-
7
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Cable Low Row
3
-
4
Chest Supported Row (Machine)
3
-
5
Pull-Up (Weighted)
1
-
6
Reverse Pec Deck
2
-
7
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Cable Low Row
3
-
4
Chest Supported Row (Machine)
3
-
5
Pull-Up (Weighted)
1
-
6
Reverse Pec Deck
2
-
7
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Cable Low Row
3
-
4
Chest Supported Row (Machine)
3
-
5
Pull-Up (Weighted)
1
-
6
Reverse Pec Deck
2
-
7
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Preacher Curl (Dumbbell)
2
-
3
Drag Curl
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Preacher Curl (Dumbbell)
2
-
3
Drag Curl
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Preacher Curl (Dumbbell)
2
-
3
Drag Curl
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Preacher Curl (Dumbbell)
2
-
3
Drag Curl
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Preacher Curl (Dumbbell)
2
-
3
Drag Curl
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Preacher Curl (Dumbbell)
2
-
3
Drag Curl
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Preacher Curl (Dumbbell)
2
-
3
Drag Curl
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Preacher Curl (Dumbbell)
2
-
3
Drag Curl
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Preacher Curl (Dumbbell)
2
-
3
Drag Curl
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Preacher Curl (Dumbbell)
2
-
3
Drag Curl
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Preacher Curl (Dumbbell)
2
-
3
Drag Curl
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Preacher Curl (Dumbbell)
2
-
3
Drag Curl
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Preacher Curl (Dumbbell)
2
-
3
Drag Curl
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Preacher Curl (Dumbbell)
2
-
3
Drag Curl
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Preacher Curl (Dumbbell)
2
-
3
Drag Curl
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Preacher Curl (Dumbbell)
2
-
3
Drag Curl
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Preacher Curl (Dumbbell)
2
-
3
Drag Curl
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Preacher Curl (Dumbbell)
2
-
3
Drag Curl
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Wrist Curls
2
-
Week 1
1 / 18 Weeks
Day 1
1
Hack Squat
3 Sets
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
-
3
Leg Extension
3 Sets
-
4
Leg Curl
3 Sets
-
5
Calf Raise (Leg Press)
2 Sets
-
6
Cable Crunch
1 Set
-
Day 2
1
Pec Deck (Machine)
2 Sets
3 Sets
@6
@10
2
Incline Bench Press (Barbell)
3 Sets
-
3
Bench Press (Dumbbell)
3 Sets
-
4
Dip (Bodyweight)
2 Sets
-
5
Chest Fly (Cable)
3 Sets
-
6
Bicep Curl (Dumbbell)
3 Sets
-
7
Drag Curl
3 Sets
-
Day 3
1
Hyperextension
2 Sets
-
2
Lat Pulldown (Neutral Grip)
3 Sets
-
3
Cable Low Row
3 Sets
-
4
Chest Supported Row (Machine)
3 Sets
-
5
Pull-Up (Weighted)
1 Set
-
6
Reverse Pec Deck
2 Sets
-
7
Tricep Pushdown (Cable)
3 Sets
-
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
-
2
Preacher Curl (Dumbbell)
2 Sets
-
3
Drag Curl
2 Sets
-
4
Hammer Curl (Dumbbell)
2 Sets
-
5
Tricep Pushdown (Cable)
2 Sets
-
6
Overhead Tricep Extension (Cable)
2 Sets
-
7
Wrist Curls
2 Sets
-